How to grow old with dignity?
A therapist reveals secrets (@samspiegspt)
Physiotherapist Sami Spiegel, who has been practicing orthopedics for 13 years, shared a video on Tiktok showing 4 relatively simple actions that must be performed daily if you want to "age gracefully".
She shared her video last week and it has already racked up about a million views.
"People are very surprised that they can't do these actions. They have a big impact on your daily functioning," explains the expert from Missouri on the four movements, "I would definitely save it so you can share it with your loved ones - your family, your parents, your grandparents your".
The physiotherapist started by claiming that people of all ages should be able
to stand on one leg for 10 seconds
.
Spiegel says this will help improve your gait and prevent senior citizens from developing a "wobbly gait."
She adds that balancing on one leg is the most difficult challenge for most of her patients, while other researchers have similarly emphasized the importance of this action.
A 2022 study found that middle-aged people who couldn't balance on one leg for 10 seconds had a dramatically increased risk of dying within seven years.
Here are all her instructions:
@samspiegspt 4 things you should always be able to do for your body's well being and function.
#fyp #healthandwellness #agegracefully #howtostayfit #ageisjustanumber #physicaltherapytiktok #physicaltherapytips #staystrong #stayindependent #selfcaretiktok ♬ original sound - Sammy Spiegel
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Spiegel's second crucial movement is
getting up from a chair without using his hands
.
"It's basically doing squats in your daily function," she says, "You don't need to go to the gym to do squats. Just get up from the chair."
The physical therapist admits that her third crucial movement may sound easy to the young, but it's especially important for those entering late middle age.
"If you are at an age where you can
get up off the floor and get down to the floor
, do it every day for the rest of your life," says Spiegel, "that way you will have the muscles to continue and allow you to do it at a later age."
To end her list of essential actions, Spiegel recommends people
practice lying balanced on their stomachs
, unless they have some kind of medical limitation.
Sound simple?
Not necessarily.
Spiegel explains that the action "helps make sure you can keep your back straight" and "will make you notice any stiffness in the neck."
She added: "If you can't lie on your stomach without your back hurting, we have some stretches you can do."
Here she demonstrates her latest recommendation:
@samspiegspt Its adult tummy time!!!
#agegracefully #healthandwellness #howtostayfit #selfcaretiktok #stayindependent #ageisjustanumber #physicaltherapytiktok #physicaltherapytips #staystrong #lyingonyourstomach #lowbackpain #backpain #backpainrelief ♬ original sound - Sammy Spiegel
And this is how you will improve your posture and balance:
@samspiegspt How to get better at single leg balance #physicaltherapy #agegracefully #healthandwellness #howtostayfit #selfcaretiktok #stayindependent #ageisjustanumber #physicaltherapytiktok #physicaltherapytips #staystrong #singlelegbalance #marching ♬ original sound - Sammy Spiegel
Her video has inspired many adults on TikTok (yes. There are some) who have agreed to adopt the guidelines - or those who have been following them for a long time.
"Stay active! Best advice I've ever received. I still walk 13 miles every day and I'll be 80 this month. Please don't use age as an excuse," declared one.
"Thanks! Good ideas. I'm 87 and tend to practice the first three daily," added another.
health
the third age
Tags
physiotherapy
aging